Training for the last part of 2009 and first part of 2010.

Monday- am: 1 hour. Felt a but crap

            pm: New S&C stuff Chris sent me. No weights involved and just exercises I can do in my living room. It was quite tough.

Tuesday- Grass session of 5, 4, 2, 2, 4, 5 off 2:30 rec. Did 3 mins of the first rep then went home. I felt a bit ill when I woke up and light headed during the warm up, so these were the first bad signs. Then while I was running my ass off in the pouring rain and feeling crap I decided it just wasn't worth it.

Wednesday- am: 1 hour. Stopping the session early was a good idea as I felt great. But quite sore from the strength work on Monday.

                  pm: Core and prehab work.

Thursday- am: 7 mile run with the first 4 miles steady and a pick up on the last three miles. First 4 were at 6:32 pace and the after that I went 5:40, 5:28, 5:04 and then 4:57 for an extra minute back to my house. Felt comfortable for the first 6 miles but the last one was tough, especially trying to move at pace in mileage trainers.

              am: 30 mins jog and S&C work. Felt good.

Friday- 1 hour. Felt very good.

Saturday- Grass session off 10x1 min off a min and 5x30s off 45s. Did it on a mile loop with a hill, a few twists and turns etc and paces were 4:53, 4:57, 4:52, 4:50, 5:00, 4:55, 4:48, 4:58, 4:53 and 4:53 with the recoveries between 6:06-6:44 pace. For the 30s reps I slowed the recovery and nailed the reps. I ran 4:42, 4:36, 4:39, 4:38 and 4:22 pace with the recoveries between 7 and 8 minute miling. The minute reps were tough but I felt really good on the 30s. Happy I finished the session.

Sunday- am: 75 mins. Felt really good.

            pm: Core and prehab exercises.

61 mile week.

I leave you with the S&C work Chris set me and that I plan to do over the next couple of weeks.